Comparing Nutrients in 300 calories Boiled Cauliflower VS Whole Blue Corn Flour

Weight per 300 calories

• Boiled Cauliflower: 1304g
• Whole Blue Corn Flour: 82.4g

Whole-grain Blue Corn Flour has 15.8 times more energy per unit of mass than Boiled and Drained Cauliflower, which is high in comparison to other foods. Boiled Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Whole Blue Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Cauliflower	26%	15%	59%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Boiled Cauliflower	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.05% 5.87g	4.32% 4.2g	97g per day for Men 19-50 years
Saturated Fat	2.85% 0.91g	NA	32g per day for Men 19-50 years
Omega 3	136% 2.18g	NA	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	47% 61g	130g per day for Men 19-50 years
Sugars	37.4% 27g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	18.2% 6.92g	38g per day for Men 19-50 years
Protein	43% 24g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Cauliflower	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	1.45% 13μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.63mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 574μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	642% 578mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	150% 180μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cauliflower	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	21% 209mg	0.41% 4.12mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52% 4.17mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	19.4% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.6% 417mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	54.5% 1852mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.27% 4.12mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	0.24% 8.93g	3700g per day for Men 19-50 years

Boiled Cauliflower VS Whole Blue Corn Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Cauliflower or Whole Blue Corn Flour?

Lets compare vitamin content per 300 calories of Boiled Cauliflower vs Whole Blue Corn Flour:

• 300 calories of Boiled Cauliflower have 4.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 14.6 times more Vitamin B5 and 5.8 times more Vitamin B6 than Whole Blue Corn Flour.

Comparing minerals per 300 calories for Boiled Cauliflower vs Whole Blue Corn Flour:

• 300 calories of Boiled Cauliflower have 50.6 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 5.9 times more Potassium, 4.3 times more Selenium, 47.5 times more Sodium, 1.2 times more Zinc and 135.9 times more Water than Whole Blue Corn Flour.
• 300 calories of Whole Blue Corn Flour lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Cauliflower have 1.4 times more Fat, 4.3 times more Fiber and 3.3 times more Protein than Whole Blue Corn Flour.
• Both Boiled Cauliflower and Whole Blue Corn Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.